Chesticles 2.0

Warm-up:

The CFKillearn Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Kettlebell Swing
  3. Sit-ups  
  4. Walking Lunge w/PVC Overhead
  5. Handstand Push-up (5-7 reps)
  6. Strict Pull-up (5-7 reps)

Mobility:

5 Way Simple Shoulder Stretch

Announcements:

See the Doc Today @ 3:30!

Skills & Technique: (Click below for links to more info)

Wod:

Chesticles 2.0
 
1 minute to complete 10 bench press @ 135/95 lbs
1 minute rest
2 minutes to complete 20 bench press @ 185/130 lbs
2 minutes rest
3 minutes to complete 30 bench press @ 225/155 lbs
3 minutes rest
4 minute amrap bench press @ 275/190 lbs
 
If you fail to complete the work in the allotted time finish the round and mark the additional time needed to complete the set.  This marks the end of the wod.  For example — if you are in the set of 30 reps and 3:00 passes when you’re at rep 23 then keep working until you hit rep number 30.  Note the overall time needed to complete the set.  You do NOT advance to the 4 minute amrap.
Greg KeeterBench PressComment